Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Easy Row (50/60/70%)
1 Minute Ankle Distraction Per Leg
:30 Squat Toe Holds
:30 Ankle Pulses Per Leg
10 Air Squats Thumbs On Shoulders
10 Pushups
+
2 Rounds: (Increase Intensity Each Round)
8 Wall Balls
8 Calorie Row
Metcon
Cool Down
*Cobra Pose/Child’s
*Banded Hamstring Distraction
*Couch Stretch
A.: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
